Q&A | Vol.2

posted by stevewatson77April 21, 20160 comments

Will eating a lot of fruit make me fat?

First off, let’s remember that all food contains units of energy: calories, therefore eating a lot of anything will have the potential to make you fat. That aside fruit is a healthy addition to your daily regime, as it is full of valuable vitamins that the body requires for day-to-day functions, such as yielding energy and digestion.

Although fruit provides this fundamental purpose it also contains a sugar called fructose (fruit sugar) , which is metabolized in the liver into by-products, one of which is glucose (the smallest unit of sugar). In order to store sugar, the body secretes a hormone called insulin, essentially putting the body into a state of storage – an undesired state for those looking to lose weight. By saying this, I’m in no way demonizing fruit per-say – I simply recommend sticking to that good old fashion motto: ‘everything in moderation’. You should also lean more towards the sour fruits, such as berries, grapefruit and kiwi as these have a lower glycaemic index and activate a lesser insulin response.

What are the benefits of training legs and how often should I train them?

Whether your goal is to compete on a bodybuilder stage or tone up for summer, my answer to this question is always an affirmative ‘yes’. Training legs is not solely for the purpose of developing and adding mass to that region of the body, it is also one of – if not the best form of high intensity training there is. This is due to the shire size of the muscle group.

Whenever you train a muscle, it requires a supply of oxygen to continue to function at a given intensity. Therefore when you train legs, you need to supply the muscles with a lot of oxygen. In order to cope with this demand, the body proceeds to increase the heart rate – indicative of a heightened energy demand or in other words: an increased metabolism,ultimately leading to a reduction in body fat and improved body composition.

I would recommend training legs 1-2 times per week, dependent on your training goal (less volume, more intensity if the goal is to gain size).

If I stop eating carbs will I lose weight?

I myself am a self-confessed fan of low carbohydrate diets when it comes to tightening the body up. This being the case I have never used this dieting method as a permanent lifestyle choice, it’s simply a means of achieving a relevant end goal. When this is the case, I switch to a ketogenic diet, comprised of no more than 5% calories coming from carbohydrates, where essentially fat becomes the energy source. Please note – do not try and rely on protein solely as an energy source – it is the most inefficient macro nutrient at providing the body with energy.

How many cheat meals should I have per week?

Cheat meals are a great addition to a nutrition plan from both a physiological and psychological standpoint. At a metabolic level, a cheat meal – containing a large bolus of calories – can massively increase leptin secretion: a hormone largely responsibly for up-regulating the body’s metabolism. From a psychological perspective, anyone that has ever committed to a strict dietary regime knows how demanding cravings are on the psyche, therefore allocating a set time/day to address this is very wise as it provides a goal post to aim for.

In terms of volume per week, this would depend on the goal and the circumstances of the individual – I personally dedicate a 5/6 hour slot per week that isn’t restricted by regular dieting.

What is the best supplement to take when trying to preserve muscle during bouts of dieting?

If I only had the option to choose one supplement in this scenario, my answer would be BCAA (branched chain amino acids). This supplement is made up of leucine; valine and isoleucine and these amino acids help maintain positive nitrogen balance during times of stress, such as dieting. This is indicative of the correct environment to maintain and build muscle. When dieting it becomes even more imperative to reach this state because you are in a calorie deficit, meaning your body will be more inclined to break your muscle down and to convert into energy.

About Me

Since completing my sport and exercise science degree in 2013 at Loughborough University and qualifying as a level 3 registered exercise professional (REPs) I have been helping Londoners effectively work towards achieving their unique fitness goals. If you have any questions, or would like to book a personal training session in London, please do contact me.